Is olive oil or coconut oil better for you? Which oils are safe to cook with and which ones should you avoid? All of the information out there can be confusing. Even though an oil might be deemed healthy, it may not stay healthy when heated.

When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or easily turn rancid. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that shouldn’t be consumed. Saturated fats and monounsaturated fats are rather resistant to heating, but oils that are high in polyunsaturated fats should be avoided when cooking.

Best Oil Choices for Cooking:

Coconut Oil

This is one of the best choices for high heat cooking. It is made up of over 90% saturated fatty acids, making it very resistant to heat. This oil is semi-solid at room temperature and it can last for months and years without going rancid.

Coconut oil has powerful health benefits: It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens. Also, the fats in coconut oil can boost metabolism and increase feelings of fullness as compared to other fats.

When buying, look for virgin coconut oil or raw on the label – they offer better flavor and more health benefits. Smoke point is 350°. Refined coconut oil can be used occasionally for recipes, which require heats over 450°, but make sure it isn’t hydrogenated or treated with hexane.

Clarified Butter (Ghee)

Grass-fed ghee is rich in the fat-soluble vitamins A, D, and K2. It is also rich in CLA (conjugated linoleic acid) — the essential fatty acid found almost exclusively in grass-fed animals, which is now believed to protect against cancer, heart disease, and type II diabetes.

Because the milk solids have been removed from ghee, the elements in dairy that many people are sensitive to, have been removed. The removal of the milk solids also allows you to use ghee at a higher temperature -up to 485° F.

Olive Oil

No surprise here, olive oil is a heart-healthy fat that that contains beneficial antioxidants and has also been shown to have anti-inflammatory properties. Make sure to choose high quality extra virgin olive oil. It has many more nutrients and antioxidants than the refined oil olives and it tastes much better.

And contrary to many reports, high quality, extra virgin olive oil can be used for high heat cooking as it has a high smoke point (365°- 400°).

Note – there have been many reports lately about unsavory olive oil dealers who have been combining olive oils with cheap vegetable oils. As a result, you might be unknowingly ingesting unhealthy oils. It is very hard to determine if an olive oil is pure. Artisan or locally produced olive oils tend to be your safest bet. Olea olive oils are 100% pure olive oil. They can be found at oleaestates.com.

Avocodo Oil

Avocado is an excellent choice for frying as it has a very high smoke point (475°- 520°). The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in. It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.

Oils to Avoid When Cooking:

Industrial Seed and Vegetable Oils:

These are highly processed, refined products that are much too rich in Omega-6 fatty acids. The world health organization’s (WHO) recommended ratio for omega-6 to omega-3 fatty acids is about 4:1. However, the average ratio American’s ingest ranges from 10:1 to 25:1! (Look out for a future blog post on Omega 3’s and Omega 6’s).

Based on this overconsumption of Omega 6’s, it is recommended to avoid the following oils altogether, whether cooking with them or simply using them cold.

Soybean Oil

Corn Oil

Rapeseed Oil

Sunflower Oil

Grapeseed Oil

Safflower Oil

Canola Oil

Canola Oil should be avoided as well due to its harsh processing method. To create canola oil, rape seeds (what canola oil is made from) are heated to high temperature so that the oil can be extracted. This oil is then refined, bleached and deodorized Processing the oil under high heat causes it to go rancid, which is why industrial carcinogenic bleaches and deodorizers like hexane are needed. Additionally, about 87% of canola oil is genetically modified.

Fish Oil and Flaxseed Oil:

These are high in omega-3s, but should not be heated because they are sensitive to oxidation.

Nuts and Peanut Oil:

There are many nut oils available and many have amazing flavors, but due to their high level of polyunsaturated fats, it is recommended to avoid them when cooking.

There is one exception. Macadamia nut oil is mostly monounsaturated (like olive oil) and has great properties and is safe for cooking